Ernesto's group (4th season) - Closed (Page 120)
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Wow! This was a good weekend for everybody it seems, very happy to hear that progress is a common denominator here. Chris, all those marathon plans are VERY ambitious and I don't know anybody that does them 100% by the book. Gabe, I don't think I could run as fast as you did today in those conditions of hills and altitude. Congratulations, you are getting wicked fast! Andy, congratulations on achieving your goal! Running will get faster if you do what I told you. A PR is a PR though! Barry, congratulations on shaving time on all three sports. Not too many! Jackie, swimming breakthroughs (or run, or bike) are earned. The biggest trick with the water is to show up. |
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![]() Ernesto, could you please review what you told Andy to do to get faster on runs? thanks. charlotte |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() charlotte hobbs - 2012-08-26 7:41 PM Ernesto, could you please review what you told Andy to do to get faster on runs? thanks. charlotte Charlotte, If you want to run fast, you have to attack on every front. A long run, a tempo, an easy run with some strides and one or two sessions of speed will do the trick. Sounds like much? not really, the most taxing of all the workouts is the long run, which must be done slow and at a pace sustainable for the entire duration of the run. The goal of this run is creating depth to your endurance base. The tempo will last 40 minutes to an hour, the pace 5 to 10 seconds slower than race pace and it will help you to increase your lactate threshold (trainable). The easy run is optional, but good to do. This is just a short and easy run (30 to 36 minutes). Speedwork is the one variable that is missing the most in the runner's training logs and it is the easiest to recover from. Many fall in the misconception that doing speed is crushing yourself but 20 minutes at an excruciatingly fast pace. WRONG. Getting fast is done by running fast for very short periods, ideally at the track where everything is measurable without having to be looking at the Garmin every 10 seconds. I can give you a myriad of workouts, many that I do myself. Some examples: - 24 minutes at an easy/moderate (use MAF) pace keeping the cadence at 90 or above, 20 seconds ALL OUT repeats (times six to eight) with 40 second recoveries in between. Total minutes 30. - 16 minute WU easy, 8X200M repeats at a hard pace (half a lap on the inside lane of the track) with 200M recoveries. Warm down five minutes. - Hills (both good for speed and strength), preferably 1/4 mile uphill and 1/4 down. You want more? Edited by ernestov 2012-08-26 8:06 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Updating from the Triathlon Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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![]() | ![]() Great Race Barry! |
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Expert ![]() ![]() ![]() ![]() | ![]() Thank you all for your comments and the good results that I have experienced are in good part thanks to the great mentoring and support of Ernesto and the members of this group - you all rock! Joe, Happy belated birthday and great 16 mile run yesterday! Andy, awesome job with your HIM and achieving your goal! Breaking 6hrs will also be my goal for my HIM next month and look forward to reading your race report Barry, also big congrats on your Oly Tri PR and good improvement on all 3 sports! Jackie, great to see your improvement on the swim and you should be very proud! I still struggle with trying to get faster on the swim. Matthews, let us know how it goes with your new wetsuit once you get to try it out. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% Edited by Matthews 2012-08-26 10:39 PM |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Andy - great result in your HIM! Congratulations! Barry - congratulations, it always fells good to improve! I also love the medal you guys got, looks impressive. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Can anybody out there help me to figure out a way to get a few more hours in my day? 24 just aren't enough any more. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() gobluedds - 2012-08-27 9:52 AM Can anybody out there help me to figure out a way to get a few more hours in my day? 24 just aren't enough any more. I don't know but if you find out pass it on. I could use an extra three hours a day, six would be a bonus. |
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![]() | ![]() Andy, Great job. I want to know how you thought the course compared to Chisago (your impromptu HIM). I also want you to keep us up to date on your recovery. Mine seemed to take forever. |
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![]() | ![]() 8 mile easy run. And I'm getting serious about the diet. I am way too heavy for this marathon. Also recalculated number of workouts. I was off by one. Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% Gabe S 6/ B 14/ R 14 Rest 3 Total 34 Time 43:30:51 (fixed Gabe's total) Jackie S 11/ B 15/ R 8 Rest 3 Total 34 Time 37:57:23 Matthew S 12/ B 11/ R 9 Rest 4 Total 32 Time 23:03:16 Ernesto S 4/ B 9/ R 15 Rest 4 Total 28 Time 36:05:32 Jim S 6/ B 9/ R 13 Rest 6 Total 28 Time 20:40:33 Charlotte S 8/B 10/R 10 Rest 3 Total 28 Time 19:15; weight=141 (-4.1%)-91% Chris S 0/B 2/R 22/ Rest 4/ Total 24 Time 27:18:12 100%?. weight loss ?? Barry S 5/ B 6/ R 11/ Rest 3/ Total 23 Time 30:12:01 96% Mark Z S 5/B 8/R 10 Rest 3 Total 23 Time 30:47:00 Joe S 1/ B 0/ R 20 Rest 3 Total 21 Time 19:08:53 100% Mitch S 4/ B 6/ R 10/ Rest 9/ Total 20 Time 12:07:11 Edited by chris2533 2012-08-27 1:35 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thanks for the kind words all. Just re-updating I think Matthews and I simulposted last night. Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Spun the legs a bit, very easy ride for one hour. Chris, I guess I'm on the same boat as you, I'll be doing Florida pretty fat though. Fat and fit that is... I can't shake the weight off because doing all these workouts keeps me HUNGRY and I get the feeling of "entitlement" that we have talked about. You know, I just burned 3,000 calories on my bike, I can afford this half pound burger type of deal... Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Good to see I'm not the only one over weight. I am still building my distance and times up but i cant shake the last 3kg either. Next month maybe a weight loss challenge?? Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 3.9 mile easy run this evening Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Barry, great job on your sprint! Charlotte, I just bought the book Triathlon Swimming Made Easy at Half Price and did what it said (after the third time reading it). There's lots of TI stuff on the internet though. Ernesto, thanks for the great breakdown on running. Can you please do the same thing for swimming and biking for us? Then I think I can put my own plan together.
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() fought a migrane all weekend=no training. Today short bike and swim 33:07 and 31:50. Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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![]() | ![]() Charlotte, 7 pound loss! Wow! You and I did have a weight challenge going for August. So far you are beating me by 10 pounds. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 33' short run at MAF with lots of hills. Would appreciate if someone could add to my total 1 swim, 2 run and an additional 3 hrs and 30 mins of time. Since we are doing weight confessions, a couple of Sundays ago I got on the scale and was none too happy. Had added 5 pounds post HIM and a new pair of shorts just didn't fit right. Hello, Dr. Maffetone - lots of protein later, I dropped the weight pretty quickly. Fast forward to my vacation week. Working hard and eating OK, but come 5 o'clock the liquid carbs call my name. Love the good beer with all of the carbs and alcohol. Have resigned myself to enjoy it for the next week and get my diet on check post Labor Day (first Monday in Sept for my friends down under). |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Updating for Joe total 1 swim, 2 run and an additional 3 hrs and 30 mins Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Expert ![]() ![]() ![]() ![]() | ![]() Jim and Charlotte, good job with the weight loss! Today a little sore, so did a 50 min morning recovery drainer workout + 3000m swim at night Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Easy 12k run this afternoon, 1:07. Andy S 10/B 11/ R 13 Rest 2 Total 34 Time 38:12:20 95% Mark Z S 5/B 8/R 11 Rest 3 Total 24 Time 31:54:00 Edited by markz 2012-08-28 3:23 AM |
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